Egg Cheese and Sausage Muffins (High-Protein, Low-Carb Breakfast)

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Published: Mar 20, 2026 by Tammy Overhoff ]]>

If you need a quick, high-protein breakfast that you can grab on your way out the door, these sausage egg muffins with cheese are exactly what you’re looking for.

These egg cheese and sausage muffins come together in about 25 minutes and are perfect for meal prep. Whether you’re heading to work, getting the kids to school, or just trying to avoid skipping breakfast altogether, having something ready to grab makes all the difference.

They’re low carb, freezer-friendly, and packed with protein, making them a simple, healthy alternative to drive-thru breakfast options. Make a batch for the week or double it and freeze extras so breakfast is always ready when you need it.

Quick Look at the Recipe

• Prep Time: 5 minutes
• Cook Time: 20–23 minutes
• Total Time: 25–28 minutes
• Yield: 12 egg muffins
• Best For: Meal prep breakfasts, high-protein snacks, low-carb grab-and-go mornings

High-Protein Sausage Egg Breakfast Muffins For Grab-and-Go Mornings!

Let’s be honest – mornings don’t always look like a peaceful breakfast at the kitchen table.

Most days, it’s a mix of getting ready, getting the kids out the door, and trying to remember everything we need before rushing out. And if I don’t have something ready to go, it’s way too easy to skip breakfast or end up grabbing something less-than-ideal on the way.

That’s why I always make sure to have a few grab-and-go breakfasts prepped and ready. Things like freezer breakfast sandwiches, sausage egg breakfast burritos, easy overnight oats, and smoothie kits are always in rotation – but these sausage egg muffins are one of the easiest options to keep stocked.

What I love most about this recipe is how simple it is. You can make a batch in about 25 minutes, store them in the fridge for the week, or freeze extras so you always have something ready.

They’re also super customizable. Some weeks I keep them classic with sausage, egg, and cheese, and other times I’ll switch up the meat, add veggies, or use whatever I have in the fridge.

And honestly, they just make mornings easier. Instead of overthinking breakfast, I can grab one (or two), warm it up, and move on with my day knowing I’ve had something filling and high in protein.

Enjoy!

Ingredients

​Here are the ingredients to make these delicious breakfast egg muffins! The full instructions are in the recipe card below.

• Raw chicken (or poultry) Italian sausage links casings removed. You can use any sausage in these egg cups, but I love the flavor of Italian sausage, and chicken Italian sausage keeps it low fat. Of course, traditional breakfast sausage; turkey sausage, or pork sausage will work. Or try this delicious homemade breakfast sausage recipe.
• Olive oil. You can use any oil for cooking the sausage; I like heart-healthy olive oil.
• Eggs. I use large whole eggs.
• Milk. Any milk is fine; I like using 2%, half and half, or heavy cream to make the eggs creamy and delicious. You can also use unsweetened coconut or almond milk.
• Shredded sharp cheddar cheese. You can use packaged shredded cheese, but if you can, shred it fresh. I love the flavor of sharp cheddar, but any cheese will work.
• Seasoning. Garlic powder, onion powder, salt, and pepper give the egg sausage cups the perfect amount of seasoning.

How to Make Sausage Egg Muffins (Step-by-Step)

• Step 1: Preheat the oven to 350°F and spray a 12-cup muffin pan with cooking spray (or use silicone liners).
• Step 2: In a skillet over medium-high heat, cook the sausage until no longer pink, breaking it into small crumbles as it cooks.

• Step 3: Divide the cooked sausage evenly between the muffin cups.
• Step 4: In a large bowl, whisk together the eggs, milk, garlic powder, onion powder, salt, and pepper until well combined.
• Step 5: Pour the egg mixture evenly into each muffin cup, filling about ¾ full.

• Step 6: Sprinkle cheese evenly over the top.
• Step 7: Bake for 20–23 minutes, or until the eggs are just set in the center.

Step 8: Let cool slightly, then remove from the pan and serve.

Serving suggestions

These breakfast egg muffins with sausage are delicious on their own, especially if you’re keeping things low carb.

You can also:

• serve them inside an English muffin for a quick breakfast sandwich
• pair them with a fruit salad, yogurt parfaits, or roasted potatoes for a weekend brunch

Variations

Once you’ve made these once, there are so many ways to switch things up.

• Swap the sausage for Canadian bacon, ham, turkey sausage, or bacon, or leave the meat out completely for a vegetarian version.
• Add cooked vegetables like spinach, peppers, mushrooms, onions, broccoli, or asparagus. Just be sure to cook them first so the eggs don’t become watery.
• Change the flavor with different seasonings like taco seasoning, Italian seasoning, or ranch seasoning, or add red pepper flakes for a little heat.
• Switch up the cheese – feta, mozzarella, Swiss, or pepper jack all work well.
• For a lighter option, use some egg whites in place of whole eggs, or an egg substitute.
• You can also turn these into mini breakfast sandwiches by placing them inside English muffins, bagels, or sandwich thins.

Cooking Tips

These are simple, but a few small tips will make sure your egg muffins turn out perfect every time.

• Use cooking spray or silicone liners. I usually use cooking spray because the muffins come out easily, but silicone liners work great too. Avoid paper liners—they tend to stick.
• Don’t overcook the eggs. Cook just until the eggs are set in the center. Overcooking will make them dry and rubbery, especially after reheating.
• Let them cool slightly before removing. This helps them hold their shape and makes removal easier.
• Run a knife around the edges if needed. If any stick, a quick swipe around the edge will loosen them.
• Cook and drain the sausage well. Removing excess grease helps keep the texture balanced.
• Make a double batch. If you’re already making these, it’s just as easy to double the recipe and freeze extras for later.

Storage Tips

You can make these sausage egg muffins ahead of time for the week or freezer to have available for a quick breakfast later on. Completely cool them before storing them in the fridge or freezer.

For the week: After the egg muffins cool, place them into an airtight container and store them for one week in the fridge. Here is a list of my favorite glass meal prep containers. Reheat in the microwave until hot. 

For the freezer: After the egg muffins cool, wrap place in a freezer bag and make sure all the air is out. Freeze flat until the egg cups are frozen, and then place the freezer bag wherever you want. This keeps the eggs from sticking together as they freeze. Alternatively, you can wrap it in plastic wrap before putting it into the freezer bag.

To thaw: Take the frozen egg cup out of the freezer and place it into the refrigerator to thaw overnight. Remove the plastic wrap and reheat it in the microwave until hot.

Egg Cheese Sausage Muffins

If you need a quick, high-protein breakfast that you can grab on your way out the door, these sausage egg muffins with cheese are exactly what you’re looking for.These egg cheese and sausage muffins come together in about 25 minutes and are perfect for meal prep. Whether you’re heading to work, getting the kids to school, or just trying to avoid skipping breakfast altogether, having something ready to grab makes all the difference.They’re low carb, freezer-friendly, and packed with protein, making them a simple, healthy alternative to drive-thru breakfast options. Make a batch for the week or double it and freeze extras so breakfast is always ready when you need it.

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Course: Breakfast

Cuisine: American

Keyword: egg cheese and sausage muffins, egg sausage cheese muffins, Sausage Egg Breakfast Cups, sausage egg cheese muffins

Prep Time: 10 minutes minutes

Cook Time: 23 minutes minutes

Total Time: 33 minutes minutes

Servings: 12 people

Calories: 157kcal

Ingredients

• Cooking spray
• 1 tablespoon olive oil
• 1 pound raw chicken (or poultry) Italian sausage links casings removed
• 12 eggs
• ¼ cup milk or any milk of choice.
• ½ cup shredded cheddar cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper

Instructions

• Start by preheating the oven to 350 degrees.

• Spray a 12-cup muffin pan with cooking spray or line it with silicone or parchment liners and set aside.

• Over medium-high heat, cook the sausages in a large skillet until no longer pink. As they cook, break the sausage up, with a spatula, into small pieces.

• If needed, drain slightly, and then divide sausage crumbles among the 12 muffin cups.

• In a large bowl, whisk together eggs, milk, garlic powder, onion powder, salt, and pepper until all ingredients are combined.

• Pour the egg mixture evenly over the chicken sausage. Lightly stir the sausage and eggs together. 

• Sprinkle cheese evenly over muffin cups.

• Cook for 20 – 23 minutes or until the eggs are set. Serve hot.

Notes

**To remove the eggs from the muffin pan, glide a butter knife around the edges and then carefully lift the egg cup from the pan.
Storage Tips
You can make these sausage egg muffins ahead of time for the week or freezer to have available for a quick breakfast later on. Completely cool them before storing them in the fridge or freezer.
For the week: After the egg muffins cool, place them into an airtight container and store them for one week in the fridge. Here is a list of my favorite glass meal prep containers. Reheat in the microwave until hot. 
For the freezer: After the egg muffins cool, wrap place in a freezer bag and make sure all the air is out. Freeze flat until the egg cups are frozen, and then place the freezer bag wherever you want. This keeps the eggs from sticking together as they freeze. Alternatively, you can wrap it in plastic wrap before putting it into the freezer bag.
To thaw: Take the frozen egg cup out of the freezer and place it into the refrigerator to thaw overnight. Remove the plastic wrap and reheat it in the microwave until hot.

Nutrition

Serving: 1g | Calories: 157kcal | Carbohydrates: 3g | Protein: 13g | Fat: 10g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.02g | Cholesterol: 189mg | Sodium: 543mg | Potassium: 152mg | Fiber: 0.4g | Sugar: 2g | Vitamin A: 348IU | Vitamin C: 12mg | Calcium: 73mg | Iron: 4mg

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About Tammy Overhoff

Hi, I’m Tammy Overhoff, a busy mom, wife, and entrepreneur. I am the owner, author, and recipe developer here at Organize Yourself Skinny. Since 2011 Organize Yourself Skinny has become a trusted resource for clean eating recipes to meal prep, reviews, and lifestyle hacks to help you fit healthy habits and routines into your busy schedule. Check out my online shop Reset & Flourish for all of my eBooks, Guides, and Bundles!

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